130g
Protein
80g
Fat
25g
Net Carbs
1680
Calories
Training Details
Your Body & Goal
Meal Preferences
Fasted Training
Train first, eat after
Best for fat loss. Black coffee + electrolytes pre. Protein-rich meal within 30 min post.
Pre-Workout Window
Eat 60–90 min before
Small protein + fat meal. Avoid large meals within 45 min. No high-carb spikes.
Post-Workout Window
Protein within 30–60 min
30–50g protein post-lift. This is when muscles rebuild. Don't skip it.
Evening Lifters
Casein before bed
Slow-release protein (cottage cheese, Greek yogurt, casein shake) supports overnight repair.